Top 15 Hidden Benefits of Ginger

If you survey how many Indian families have ginger in their homes, you will find almost all of India swears by this magical spice. In fact, the entire world cherishes this amazing rhizome which is why the world ginger market size was USD 5.78 billion in 2022 and it is expected to increase more. ^[1]

There could be a possibility that an Indian kitchen might miss herbs, but ginger? Never. 

From being the base of almost all curries to flavouring teas every morning and evening (and sometimes ales), ginger is no less a family member. Although most people taste this bitter and strong medicinal root, not many are aware of its benefits beyond healing cough. 

You must have had the decoction coming down your way to treat your cold, at other times in winter, but nothing more. 

We believe that the right knowledge can enhance overall healing. Thus, here is a list of 15 benefits of ginger that we believe will strengthen your mind and multiply the effect of your ginger intake. 

Benefits of Ginger

1. Elixir for cold

A mere moment of sniffing your nose due to cold and you might hear your mother chanting ‘ginger’ from another room. 

Ginger has been traditionally used for centuries to treat colds and coughs. Although most viruses that cause cold get defeated by our bodies naturally. However, the symptoms they give can be really annoying. This is where ginger comes in.

Ginger has natural anti-inflammatory, antioxidant, and antiviral properties that work on reducing inflammation and boosting the immune system. The active compounds such as gingerols and shogaols found in ginger are rich in antiviral and antibacterial properties. This helps to alleviate cold and cough symptoms like nose blockage, sore throat, etc. ^[2][3]

Furthermore, ginger is also a natural expectorant, which means that it thins down your mucous and helps you expel it from the lungs. The end result is that your lungs are free from mucous and you can breathe easily. Also, its warming effect on the body helps soothe a sore throat and reduce inflammation in the airways. 

The name “ginger” comes from the Sanskrit word “srngaveram” which means “horn root” because of its shape.

How to use ginger to treat cold?

• Prepare ginger tea by cutting small pieces of fresh ginger and then boiling it. Add lemon and honey to taste.
• Mix equal amounts of ginger juice and honey and consume it a few times a day to soothe your sore throat and reduce coughing.
• Do ginger steam inhalation by boiling a few cups of water and adding a handful of fresh ginger slices to it. This can help open up your nasal passages and reduce congestion.
• Do the ginger compress by grating fresh ginger root and wrapping it in a cloth. Apply the cloth to your chest and leave it on for a few minutes. This stimulates the blood flow and helps in chest congestion and coughing.

2. Digestive benefits of ginger 

Indigestion is something that can easily put stressful creases on our foreheads. And in a time when we should be enjoying our lives, we run corner to corner to look for a cure to constipation or acidity. 

Ginger has been used as a digestive aid in many cultures for centuries. But you were not aware of it, were you?

Here are a few digestive benefits that ginger offers:

• Reduces bloating
• Relieves nausea
• Improves gut mobility
• Stimulates digestive system
• Protects against ulcers
• Ginger reduces acid reflux

A recent study has also found ginger to be helpful in gastrointestinal disorders. This study focused on a daily lower dosage of 1500mg ginger and found it to be beneficial for nausea and vomiting. ^[4]

Chronic indigestion, which involves pain and discomfort, is primarily caused by delayed emptying of the stomach. And know what? Ginger can help one with quick stomach emptying. Thereby, saving from those terrible twists and knots in the pit of the stomach.^[5]

So, if your stomach is something that keeps you awake due to discomfort, try taking ginger. 

You may consume it in various forms such as fresh ginger, ginger tea, ginger supplements, and more; however, don’t depend on ginger alone. 

For your digestive system to perform at its best, it is important that you take a balanced diet that has a lot of fibre, roughage, essential nutrients, etc. 

For example, you can eat Aashirvaad multigrain atta or add multi-millet mix with your regular atta to pair with your ginger-infused curries. 

3. Strengthens your immunity 

Immunity is to our bodies, what an engine’s horsepower, suspension, breaks, and tyres are to a vehicle. It helps us knock off the virus and bacteria that always stay present in an environment. 

Google showed that as the search for ‘Covid’ peaked, alongside peaked the search for ‘immunity’. ^[6]

This is because the stronger your immunity is, the better your body can ward off and kill uninvited intruders. 

No wonder humankind loves this root so much since ancient times. Here is how ginger enhances our immune response:

• Fights off infections through its antiviral and antibacterial compounds
• Reduces chronic inflammation, which is known to weaken our immune systems
• Increases the white-blood cell count by stimulating the immune system^[7]
• Improves blood circulation, which thus efficiently carries oxygen and other vital nutrients to the cells.^[8]

By working on different aspects, ginger strengthens our bodies’ immunity response.

4. Improves heart health by lowering cholesterol and BP

Not only for cold or stomach issues, ginger is also known for its cardiovascular benefits. 

The heart mainly suffers due to disturbed blood pressure, high cholesterol levels, blood clots, inflammation, etc. 

Various studies have found ginger to be working in many areas to enhance heart health.

• Ginger has been shown to help lower blood pressure by relaxing blood vessels. Consequently, the blood flow improves and the workload on the heart is reduced. ^[9]
• LDL (low-density lipoprotein) is the bad cholesterol that stuffs blood vessels with plaque, thereby choking our hearts. Ginger has been found to be helpful in lowering this bad cholesterol.^[10]
• Ginger is considered a natural blood thinner and is shown to prevent blood clots by inhibiting the formation of platelets, which are responsible for blood clotting. It allows blood to flow easily throughout the body.
• The higher the inflammation, the higher the risk of getting heart disease. Ginger deals with inflammation through its anti-inflammatory properties. ^[10]

So, incorporating ginger into your diet can help you yield these many benefits and let you live and laugh with your loved ones for many more years. 

Finally, sipping your ginger tea (without milk) pays off!

5. A healer for menstrual cramps

Experiencing severe period pain? I hear you sister!

Painful menstruation is a nightmare that troubles many women. Although all women suffer from pain, for some it becomes severe. 

In medical terms, it is referred to as dysmenorrhea. Traditionally, ginger was used as a remedy for menstrual cramps. And it is true that it works wonders on those cramps by reducing inflammation in the body and helping muscles relax. This eases the tension and cramping in the uterus muscles. Thereby, offering you some relief. 

If you are someone who avoids taking pain medications during menstruation, ginger can be really helpful. Various studies done on women undergoing menstruation found that intake of ginger (250mg) was as effective as some commonly used pain medications. ^[11][12]

Isn’t this a ray of relief?

When using ginger, take it in the form of ginger tea, capsules, or ginger oil. You may also apply ginger oil on the lower abdomen to relieve cramps.

In some cultures, ginger is believed to have aphrodisiac properties and is used to improve sexual function.

6. Helps in weight loss

Let me guess. You have been trying to get rid of that fat around your belly but you fail everytime. Right? 

Who does not want to get rid of that stubborn and unnecessary fat? 

The shift in modern lifestyle, which includes extra busy schedules leaves us no time for taking care of our bodies. 

Let us unravel the secret recipe of healthy weight loss using ginger.

Where there are numerous ways of shedding those extra layers, ginger has an important role in the weight loss journey.

Ginger has been found to boost metabolism and thus promote weight loss through its thermogenic properties. ^[13]

This functional food can have a positive effect on obesity and help you reduce your overall body weight and BMI. ^[14]

Isn’t this something to feel light about? And while this is amazing, I suggest you find some time for yourself and spend that hitting the gym or going out for a walk to speed up your weight loss journey.

7. Enhances sleep quality and reduces insomnia

All we want after a tiring day is deep baby-like sleep. However, as stress and work increase, it takes a toll on sleep quality. 

But what if I tell you that ginger has properties that can help you relax and lull you to some good sleep? 

Well, it is true. 

Many people consume a cup of ginger-lemon tea before bedtime. This brings nerves to a state of relaxation and promotes good and healthy sleep. ^[15]

Apart from it, many people even practice mindfulness with the sweet and spicy aroma of ginger and lemongrass pacifying their senses. It is widely used in aromatherapy. 

This way, you not only get the calming benefits of ginger, but through meditation, you also offer a touch of peace, spirituality, and focus to your life.  

8. Improves gum health

We all know how hard it is to withstand a bad-smelling mouth. But more than this, we fail to handle the gum pain that we suffer from. We all want to get rid of our gums pulsating from pain. 

Among the many gum issues, there are two that concern most of us – gingivitis and periodontitis. 

The first involves gums getting inflamed and the latter is about severe gum infection that, if ignored, can make us lose our beloved teeth. 

Ginger can help you deal with both these problems. Not only this, rinsing your mouth with mouthwashes containing ginger can help you deal with bacteria that cause bad breath as well. ^[16][17]

9. Shows anti-diabetic effects

Diabetes not only floods a person with medicines but also puts restrictions on what to eat and what to not. We fail to cherish our favourite foods because there is this unseen demon creeping inside our blood. 

But don’t you worry; take a piece of ginger and smile. 

A pinch of ginger a day may help you keep diabetes at bay. ^[18]

It can not only keep the glucose levels leashed but also add flavour to your life. Ginger intake is helpful even for those who already have Type-2 diabetes. But know that it should only be used to support the treatment and not as a complete cure in itself. ^[19]

Ginger is commonly used in Asian cuisine, especially in dishes like stir-fries, curries, and soups.

10. Deals with respiratory issues

During Covid, if there was one thing that was highly promoted alongside medicines, it was taking steam of water containing ginger and other medicinal spices. 

Out of numerous ginger medicinal uses, one is that ginger offers respiratory health benefits. It has been traditionally used for centuries to treat respiratory problems like cough, asthma, and bronchitis. And it still works the same. 

Taking ginger on a regular basis heals the respiratory system and allows one to breathe with ease and comfort. Not only this, it may even healthify your lungs, thereby letting you cherish the soothing scents that nature has to offer. ^[20][21]

How to take it? 

Consume in its raw form, make ginger tea or syrup, or take ginger steam by adding ginger essential oil or ginger in boiling water.

11. Helps lower pain in many cases including osteoarthritis 

Where we have seen ginger to be useful in menstrual cramps and gum-related pain, it is not limited to these areas alone. ^[22]

Ginger can be an effective pain healer in other areas as well. For example, by blocking certain chemicals that cause inflammation and acting on pain receptors, ginger inhibited the sense of pain. 

Several studies were conducted in past decades and they conclude ginger’s pain-relieving effects. Whether for menstrual cramps, muscle soreness, or for knee pain in osteoarthritis, back pain, and headaches, it relieves the pain for some time. ^[23]

12. Enhances athletic performance 

Although science has recently gifted us with many ways to enhance athletic performance, for aeons, humans have been dependent on natural methods. Not only the natural ways are healthy and effective, but they are also free of any side effects.

Ginger has been suggested to enhance athletic performance by improving muscle recovery and reducing muscle pain and soreness. Apart from it, athletes depend on blood rich in oxygen and proper distribution of nutrients to the required areas. 

To help with the same, ginger has been found to improve cardiovascular function and increase oxygen uptake, which could enhance endurance and overall athletic performance. ^[24]

How athletes should use ginger?

• Add fresh ginger to smoothies or juices
• Brew ginger tea
• Take ginger supplements after proper consultation
• Use essential ginger oil for aromatherapy or topical application

In the Middle Ages, ginger and other spices were often used as a preservative for meat, and to mask the taste of spoiled meat.

13. Relieves stress and anxiety

After a day soaked in work and stress, all that you crave is a cup of tea. Well, who doesn’t? 

But do we crave for team or is it the relief that we crave? 

Well, it is both. Especially in India, a cup of strong ginger tea is asked for when suffering from headaches and stress. Why? Because it helps.

Ginger is a renowned and revered remedy for stress and anxiety. It has been found in a study to modulate levels of neurotransmitters such as serotonin and dopamine. These hormones are involved in regulating mood and anxiety. ^[25]

So, if you are feeling stressed, why not brew and cherish a cup of ginger tea?

14. Helps in improving brain health 

Ginger contains compounds that have shown to have anti-inflammatory and antioxidant properties. These properties can effectively be a protector of brain cells and may improve your cognitive function. ^[26]

Make dishes flavoured with ginger, brew a cup of tea, sit with your loved ones, laugh, make memories, and be relieved that have higher chances of preserving these sweet memories as you age. ^[27]

15. Slows down ageing 

A lesser-known benefit of ginger is that it improves skin health and reduces the signs of ageing. This is done through the active compounds such as gingerol, shogaol, gingerdiones, paradols, etc., present in ginger. 

These compounds have anti-ageing effects and work wonders on other age-related diseases through their anti-oxidant and anti-inflammatory properties. ^[28]

If you are someone who wants to keep your skin supple and free of wrinkles, use ginger. 

But you don’t have to squeeze its juice and pour it over your skin. Rather, try topical products that contain ginger oil. ^[29]

Precautions when using ginger 

As there are benefits, there also are precautions to be made. 

Although ginger is a root that is usually considered safe, there still are things that must be kept in mind, especially when consuming it as a supplement. 

The long-term and excessive consumption of ginger may cause some adverse effects in some people. 

So, here are things to keep in mind:

• Ginger is known for its blood-thinning properties and thus might interfere with other blood-thinning medications. If you have any health issues, consult your doctor first before you start with this natural supplement. 
• It might cause heartburn, upset stomach, or induce diarrhoea in some individuals, especially when you are highly acidic.
• If you are under BP or diabetes medications, taking ginger might modulate their impact. 
• Pregnant women should consult while taking ginger supplements, especially in large amounts. However, one may consume fresh ginger in moderate amounts. 
• Look for any allergic reactions, although they are rare.

Conclusion

Ginger and Indian kitchens go hand in hand. Since its origin in Southeast Asia, where it was first cultivated, it has spread throughout the world for its medicinal uses. Not only is this used to flavour numerous dishes, but it has also been used traditionally for centuries in Ayurveda and Chinese medicine. From being a pain reliever to being helpful in diabetes, weight loss, skin health, digestion, etc. The health benefits of ginger are immense. And as days pass by, more and more studies are being done to support its many medicinal benefits. 

So, try incorporating ginger today in your diet, and where possible and let it be fresh ginger. 

However, make sure that you take it in moderation and are aware of the precautions to be made. 

Next time when you brew a cup of ginger tea or add ginger to your meal, know that you’re not only adding a burst of flavour but also a wealth of health benefits.